Yancy Camp Workout 828
Below you’ll find your Yancy’s Daily Dose of Awesome workout and mental conditioning video. Much love – Yancy
*Reminder to all of our active Yancy Camp members that this program is free to you. All you need to do is text YANCYCAMP to 41259 and save 41259 in your phone as Coach Yancy. This can be a great short bonus workout for you or you can get your wife, husband, or kids to do it. The workouts will always be in the 10-15min range, easy to follow and for all levels of fitness.
Yancy’s Daily Dose of Awesome – 31
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Today is similar to last week – we’re just doing slight progressions and in phase 2 the legs are going to feel a litle different during your zone 3 running portions with the way we’re compromising them by adding the split squat jump in to the equation. Enjoy!
Phase 2 (all lunges are weighted this week – enjoy!):
Run x 5min at zone 3 effort
Lunge x 10 (5 each side) immediately followed by split squat jump x 10
Run x 4min at zone 3 effort
Lunge x 10 (5 each side) immediately followed by split squat jump x 10
Run x 3min at zone 3 effort
Lunge x 10 (5 each side) immediately followed by split squat jump x 10
Run x 2min at zone 3 effort
Lunge x 10 (5 each side) immediately followed by split squat jump x 10
Run x 1min at zone 3 effort
Lunge x 10 (5 each side) immediately followed by split squat jump x 10
This completes 1 round.
Continue repeating for a total of 2 rounds.
Phase 3:
This week we’re adding a 45sec farmer’s carry (go heavy) before each round & I want you reaching as high up on the rope/towel as possible with the asst pull-ups. Enjoy!
Rope or towel assisted pull-ups x 20 – Exercise Demo
After the last pull rep in each round, static hang on the rope or towel until forced to drop.
Rope or towel row x 10 – Exercise Demo
After the row rep in each round, static hang until forced to drop.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5
